Tips To Remember For A Healthy Mind and Body

Alzheimers Association / December 15, 2014

Reading about healthy eating tips and learning how to take care of the body is key for whole well being.

Knowing what to eat not only can ensure you to look good but also it can help to nourish a healthy brain, increase your energy and strengthen your longevity.

The following are a few things you can do to eat well maintain a healthy body and overall health.

Balance Calories

If you are looking to manage your body weight, cut your calories as much as you can. In addition, consume 4.5 cups of veggies and fruits each and every day as well as red, orange, dark-green veggies, peas, and beans.

• Oily fish and other seafood can serve as a lean source of protein. It’s a good idea to avoid eating too much poultry and meat. Furthermore, you should eat three servings of whole grains per day, and these servings must weigh one ounce each.

• Reduce your consumption of sodium to 2300 mg per day.

• Consume oils instead of solid fats.

• Your dairy products should be free or low in fat.

• If you have kidney disease, diabetes or blood pressure, consume only 1500 mg of sodium per day, according to the FDA. In addition is a good idea to take a multivitamin to compensate from nutrients that your diet may be lacking.

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Processed Food Guidelines

Processed foods are known to be high in additive and toxins since preservatives are needed to maintain their freshness. Before eating processed foods:

• Read product labels to compare their nutritional value to get the right food for your particular diet. When reading a DV on your product label, remember that 5% is low and 20% is high in order to maintain good brain health.

• Avoid consuming fried or sautéed dishes in a restaurant, and order steamed, broiled and grilled dishes instead.

• Your food label should indicate that a particular food is low in cholesterol, trans fats, and saturated fats. Consume vegetable oils, fish and nuts, as most of your fats should come from them.

• Opt for organic foods when possible. To make sure you are getting the best food sources be sure to buy a whole food markets or affiliate to companies like Jeunesse Global for the best skincare products and quality ingredients that are proven to work and improve complexion.

If your physician has not advised you to cut down on potassium, you should consume decent amounts of this substance, as it will counteract some of the effect of salt in your blood pressure.

Building Your Plate

Half your plate must consist of veggies and fruits. It’s a great idea to consume must be half whole grains as a source of protein. Avoid eating too much salt, added sugar or solid fats.

Since fat and sugar will add calories you likely do not need, avoid consuming them as much as you can. Reduce your intake of salt as it may produce a damaging effect on your blood pressure. In addition, your drinks and foods should be free from sugar or contain very little. To avoid exceeding your calorie limit, keep track of how much food you eat daily. To learn more about healthy eating in Spanish search for dietas para bajar de peso.


Exercise must be part of your diet as it will allow you to cut back on calories over time. A 10-minute exercise routine will be fine but you could also try increasing the duration with time.

Limit your intake of alcoholic beverages to 2 drinks per day if you are a man and 1 drink per day if you are a woman. Eating fruits and veggies will help you reduce your chances of getting any form of cancer as well as any chronic disease out there.

Veggies and fruit also contain vitamins, minerals, and fiber as well as other substances playing an important role in your health. Remember that a balanced diet and exercise will be useful to keep your body healthy.